WOD / Blog
04 September 2026
Warm-Up: Coach’s Choice Strength/Skill: Back Squat 2 x 2 x 2 x 2 x 2 Stimulus/Focus: Start at 80% and get AHAP. Lift on a 2-minute clock. WOD: 3 RFT (12 Minute Cap) 30 Double Unders 20 Kettlebell Swings (1.5/1)(1/25#) 10 Back Squats (115/75)(75/55) RX+: (2/1.5)(1.5/1) and (155/105)(105/70) Stimulus/Focus: This should move quickly. Attempt to […]
03 September 2026
Warm-Up: Coach’s Choice Strength/Skill: Shoulder Press 5 x 5 Stimulus/Focus: Complete each set at 80% of your 1 RM. Lift on a 2-minute clock. WOD: For Time (18 Minute Time Cap) -21-18-15-12-9-6-3- Shoulder Press (65/45)(45/35) Strict Push Ups *At each (-) run 100 meters (total of 800 meters)(250m bike erg) Stimulus/Focus: This will be a […]
02 September 2026
Warm-Up: Coach’s Choice Strength/Skill: Deadlift 3 x 3 x 3 x 3 x 3 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: 5 RFT (22 Minute Cap) 15 Box Jump Overs (24/20) *Masters may step up. Everyone must step down. 12 Dumbbell Deadlifts 9 Dumbbell Hang Power Cleans 6 Dumbbell […]
01 September 2026
Warm-Up: Coach’s Choice Strength/Skill: Ring Work: Spend 10 minutes finding a challenging muscle up progression. WOD: For Total Reps (30 Minute Clock) 5 Minute EMOM: 1 Ring Muscle Up Then, 20 Minute AMRAP: 5 Pull Ups 10 Alternating Lunges 20 Ab Mat Sit Ups Then, 5 Minute EMOM: 1 Ring Muscle Up Stimulus/Focus: This workout […]
31 August 2026
Warm-Up: Coach’s Choice Strength/Skill: Thruster 1 x 1 Stimulus/Focus: Spend 15 minutes finding a heavy single. WOD: Omar For Time: 10 Thrusters (95/65 lbs) 15 Bar-Facing Burpees 20 Thrusters (95/65 lbs) 25 Bar-Facing Burpees 30 Thrusters (95/65 lbs) 35 Bar-Facing Burpees In honor of U.S. Army First Lieutenant Omar Vazquez, 25, of Hamilton, NJ, died […]